Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 190 g | Sweet · Heating |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Mustard greens, washed and chopped | 320 g | Pungent, Bitter · Heating |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 1150 ml (about 4 3/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- For Kapha Brown Rice Mustard Greens Meal, cover the brown rice with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked rice and split mung together until almost tender. Maintain steady low heat for 12–14 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Press the chopped mustard greens and grated ginger into the pot and cook them thoroughly. Aim for an even 3–4 mm thickness; repair cracks before the piece reaches the hot surface.
- Add cumin warmed in a small amount of ghee, season, and serve a vegetable-forward portion. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Brown Rice Mustard Greens Meal 5 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Kapha Brown Rice Mustard Greens Meal is a light, warming complete meal composed to calm kapha Vata: add a little ghee and keep the serving moist if dryness appears. Pitta: reduce pepper and ginger while retaining coriander. Kapha: retain the lean portion, warming spices, and abundant vegetables.
USDA Nutrition Facts for Kapha Brown Rice Mustard Greens Meal
| Nutrient | Per 100g | Per Serving (1 serving (464g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 376 kcal |
| Protein | 3.5 g | 16.3 g |
| Total Carbohydrates | 14.5 g | 67.5 g |
| Dietary Fiber | 2.4 g | 11.4 g |
| Total Sugars | 0.9 g | 4.2 g |
| Total Fat | 1.2 g | 5.6 g |
| Calcium | 37.3 mg | 173.3 mg |
| Iron | 1.21 mg | 5.63 mg |
| Magnesium | 36.4 mg | 169.3 mg |
| Phosphorus | 76.8 mg | 357.1 mg |
| Potassium | 212 mg | 986 mg |
| Sodium | 92 mg | 426 mg |
| Zinc | 0.53 mg | 2.45 mg |
| Copper | 0.15 mg | 0.72 mg |
| Manganese | 0.40 mg | 1.84 mg |
| Selenium | 2.7 µg | 12.4 µg |
| Vitamin C | 12.5 mg | 58.2 mg |
| Vitamin A (RAE) | 32.1 µg | 149.3 µg |
| Vitamin E | 0.70 mg | 3.27 mg |
| Vitamin K | 45.3 µg | 210.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 1.02 mg | 4.75 mg |
| Vitamin B6 | 0.12 mg | 0.54 mg |
| Folate (DFE) | 61.6 µg | 286.5 µg |
| Choline | 11.6 mg | 53.8 mg |
